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I like it a lot. Man it makes you feel so good.
I like it a lot. Man it makes you feel so good.
Hello, ladies!
Sorry it has been so long since i've been on!
Just going to update you on my progress so far.
I have a set workout routine that I do now and I will post that up and you guys can add or remove bits here and there if you think its needed!
My diet hasn't been very great. Although, I have cut out things like - sprite, candy and have added egg whites and a few other things. One thing i've realized that is yielding my process is------ I do not, whatsoever, eat enough protein!!!! I suck at taking the time to cook up some meat. LOL. But i'm in the process of writing down a diet and sticking to it and I will share that as well. Tweak some things here and there.
WORKOUT;
Monday; Shoulders, bi's and abs.
Shoulders:
SHOULDER PRESS; 4 sets of 12
REVERSE FLYES; 4 sets of 12.
DUMBBELL LATERAL RAISE; 4 sets of 12
UPRIGHT ROWS; 4 sets of 12
CABLE LATERAL RAISE; 4 sets of 12
Bi's
SEATED HAMMER CURLS; 3 sets of 12
OVERHEAD CABLE CURLS; 4 sets of 12
DUMBBELL SINGLE SPIDER CURLS; 3 sets of 12
superset; CLOSE GRIP BARBELL CURL with WIDE GRIP; 3 sets each for 10 reps.
Tuesday; Quads/calves
LUNGES; 3 sets, each until failure
super set leg extensions - - right leg for 10 reps, left leg for 10, both legs close for 10 and both legs wide for 10.
FREEHAND SQUATS; 4 sets of 30
HIP ABDUCTIONS; 4 sets of 12
SEATED CALF RAISES; 4 sets of 12
STANDING CALF RAISES; 4 sets of 12
CALF PRESS; 3 sets to failure
wednesday; chest/tri's/abs
INCLINE FLYES; 4 sets of 12
INCLINE DUMBBELL PRESS; 4 sets of 12
CABLE CROSSOVERS; 3 sets of 12
SMITH MACHINE INCLINE PRESS; 3 sets of 12
SMITH MACHINE INCLINE PRESS; 4 sets of 12
SKULL CRUSHERS; 4 sets of 12
INCLINE BARBELL TRICEP EXTENSIONS; 4 sets of 12
REVERSE GRIP TRICEP PUSHDOWNS; 4 sets of 12
TRICEP PUSHDOWNS WITH THE ROPE; 4 sets of 12
thursday; back/light shoulders
PULLUPS(the machine that helps you with weight); 3 sets of 12
REVERSE GRIP BENTOVER ROW; 3 sets of 12
LATERAL PULLDOWNS; 4 sets of 12
SEATED ROWS; 3 sets of 12
CLOSE GRIP PULLDOWNS; 4 sets of 12
DEADLIFTS; 3 sets of 12
BACK EXTENSIONS; 3 sets to failure
SEATED LATERAL RAISES; 4 sets of 12
SEATED BENTOVER REAR; 4 sets of 12
DUMBBELL FRONT RAISES; 4 sets of 12
SEATED DUMBBELL SHOULDER PRESS; 4 sets of 12
friday; hammy's/abs
SEATED LEG CURLS; 4 sets of 12
LYING LEG CURLS; 4 sets of 12
STIFF LEGGED DEADLIFTS; 3 sets to failure
Weekends off.
Usually do cardio every day, 15 minutes before workout on the stair stepper at high level and 15 minutes post workout on a different cardio machine. Usually switch it up.
I'll post up on my diet tomorrow when I get the chance. In the mean time, it'd be great if you guys could give input on this routine.
Nice to be back!
Sorry it has been so long since i've been on!
Just going to update you on my progress so far.
I have a set workout routine that I do now and I will post that up and you guys can add or remove bits here and there if you think its needed!
My diet hasn't been very great. Although, I have cut out things like - sprite, candy and have added egg whites and a few other things. One thing i've realized that is yielding my process is------ I do not, whatsoever, eat enough protein!!!! I suck at taking the time to cook up some meat. LOL. But i'm in the process of writing down a diet and sticking to it and I will share that as well. Tweak some things here and there.
WORKOUT;
Monday; Shoulders, bi's and abs.
Shoulders:
SHOULDER PRESS; 4 sets of 12
REVERSE FLYES; 4 sets of 12.
DUMBBELL LATERAL RAISE; 4 sets of 12
UPRIGHT ROWS; 4 sets of 12
CABLE LATERAL RAISE; 4 sets of 12
Bi's
SEATED HAMMER CURLS; 3 sets of 12
OVERHEAD CABLE CURLS; 4 sets of 12
DUMBBELL SINGLE SPIDER CURLS; 3 sets of 12
superset; CLOSE GRIP BARBELL CURL with WIDE GRIP; 3 sets each for 10 reps.
Tuesday; Quads/calves
LUNGES; 3 sets, each until failure
super set leg extensions - - right leg for 10 reps, left leg for 10, both legs close for 10 and both legs wide for 10.
FREEHAND SQUATS; 4 sets of 30
HIP ABDUCTIONS; 4 sets of 12
SEATED CALF RAISES; 4 sets of 12
STANDING CALF RAISES; 4 sets of 12
CALF PRESS; 3 sets to failure
wednesday; chest/tri's/abs
INCLINE FLYES; 4 sets of 12
INCLINE DUMBBELL PRESS; 4 sets of 12
CABLE CROSSOVERS; 3 sets of 12
SMITH MACHINE INCLINE PRESS; 3 sets of 12
SMITH MACHINE INCLINE PRESS; 4 sets of 12
SKULL CRUSHERS; 4 sets of 12
INCLINE BARBELL TRICEP EXTENSIONS; 4 sets of 12
REVERSE GRIP TRICEP PUSHDOWNS; 4 sets of 12
TRICEP PUSHDOWNS WITH THE ROPE; 4 sets of 12
thursday; back/light shoulders
PULLUPS(the machine that helps you with weight); 3 sets of 12
REVERSE GRIP BENTOVER ROW; 3 sets of 12
LATERAL PULLDOWNS; 4 sets of 12
SEATED ROWS; 3 sets of 12
CLOSE GRIP PULLDOWNS; 4 sets of 12
DEADLIFTS; 3 sets of 12
BACK EXTENSIONS; 3 sets to failure
SEATED LATERAL RAISES; 4 sets of 12
SEATED BENTOVER REAR; 4 sets of 12
DUMBBELL FRONT RAISES; 4 sets of 12
SEATED DUMBBELL SHOULDER PRESS; 4 sets of 12
friday; hammy's/abs
SEATED LEG CURLS; 4 sets of 12
LYING LEG CURLS; 4 sets of 12
STIFF LEGGED DEADLIFTS; 3 sets to failure
Weekends off.
Usually do cardio every day, 15 minutes before workout on the stair stepper at high level and 15 minutes post workout on a different cardio machine. Usually switch it up.
I'll post up on my diet tomorrow when I get the chance. In the mean time, it'd be great if you guys could give input on this routine.
Nice to be back!
Last edited:
Hello, ladies!
Sorry it has been so long since i've been on!
Just going to update you on my progress so far.
I have a set workout routine that I do now and I will post that up and you guys can add or remove bits here and there if you think its needed!
My diet hasn't been very great. Although, I have cut out things like - sprite, candy and have added egg whites and a few other things. One thing i've realized that is yielding my process is------ I do not, whatsoever, eat enough protein!!!! I suck at taking the time to cook up some meat. LOL. But i'm in the process of writing down a diet and sticking to it and I will share that as well. Tweak some things here and there.
WORKOUT;
Monday; Shoulders, bi's and abs.
Shoulders:
SHOULDER PRESS; 4 sets of 12
REVERSE FLYES; 4 sets of 12.
DUMBBELL LATERAL RAISE; 4 sets of 12
UPRIGHT ROWS; 4 sets of 12
CABLE LATERAL RAISE; 4 sets of 12
Bi's
SEATED HAMMER CURLS; 3 sets of 12
OVERHEAD CABLE CURLS; 4 sets of 12
DUMBBELL SINGLE SPIDER CURLS; 3 sets of 12
superset; CLOSE GRIP BARBELL CURL with WIDE GRIP; 3 sets each for 10 reps.
Tuesday; Quads/calves
LUNGES; 3 sets, each until failure
super set leg extensions - - right leg for 10 reps, left leg for 10, both legs close for 10 and both legs wide for 10.
FREEHAND SQUATS; 4 sets of 30
HIP ABDUCTIONS; 4 sets of 12
SEATED CALF RAISES; 4 sets of 12
STANDING CALF RAISES; 4 sets of 12
CALF PRESS; 3 sets to failure
wednesday; chest/tri's/abs
INCLINE FLYES; 4 sets of 12
INCLINE DUMBBELL PRESS; 4 sets of 12
CABLE CROSSOVERS; 3 sets of 12
SMITH MACHINE INCLINE PRESS; 3 sets of 12
SMITH MACHINE INCLINE PRESS; 4 sets of 12
SKULL CRUSHERS; 4 sets of 12
INCLINE BARBELL TRICEP EXTENSIONS; 4 sets of 12
REVERSE GRIP TRICEP PUSHDOWNS; 4 sets of 12
TRICEP PUSHDOWNS WITH THE ROPE; 4 sets of 12
thursday; back/light shoulders
PULLUPS(the machine that helps you with weight); 3 sets of 12
REVERSE GRIP BENTOVER ROW; 3 sets of 12
LATERAL PULLDOWNS; 4 sets of 12
SEATED ROWS; 3 sets of 12
CLOSE GRIP PULLDOWNS; 4 sets of 12
DEADLIFTS; 3 sets of 12
BACK EXTENSIONS; 3 sets to failure
SEATED LATERAL RAISES; 4 sets of 12
SEATED BENTOVER REAR; 4 sets of 12
DUMBBELL FRONT RAISES; 4 sets of 12
SEATED DUMBBELL SHOULDER PRESS; 4 sets of 12
friday; hammy's/abs
SEATED LEG CURLS; 4 sets of 12
LYING LEG CURLS; 4 sets of 12
STIFF LEGGED DEADLIFTS; 3 sets to failure
Weekends off.
Usually do cardio every day, 15 minutes before workout on the stair stepper at high level and 15 minutes post workout on a different cardio machine. Usually switch it up.
I'll post up on my diet tomorrow when I get the chance. In the mean time, it'd be great if you guys could give input on this routine.
Nice to be back!
Even if your diet hasn't been that great, it looks like you're going on the right direction. Those changes won't happen over night. Just be consistent and keep making small improvements.
You don't need 15 minutes before workouts. Do 5 mintes just to warm you up, then do cardio after training.
Yes, it would be great if you post what you eat.
mommalu
New member
Abxavier~
I jump rope as a warm up before I lift. It gets pretty much all muscles warmed. Try it...you'll love it!!
Also~ you don't need all meat as your source of protein. Egg whites/HB eggs, legumes, protein powder & cottage cheese are also great ideas.
Keep at it...you're doing great.
I jump rope as a warm up before I lift. It gets pretty much all muscles warmed. Try it...you'll love it!!
Also~ you don't need all meat as your source of protein. Egg whites/HB eggs, legumes, protein powder & cottage cheese are also great ideas.
Keep at it...you're doing great.
Thanks, ladies.
My exercising 5 days a week is what's keeping my weight at bay. LOL. If it weren't for working out and lifting weights, i'd probably be a cow now.
My new diet is gonna be;
Meal one(which I just ate, yay!)
2 egg whites
carnation instant breakfast. Has protein and carbs and all that good stuff. And tastes like chocolate milk!
and a granola bar. (I'm kinda iffy on eating that with meal one, but I'm usually still a little hungry after just the carnation and eggs)
meal two
on-the-go oatmeal bar(since i'm usually on the go around this time)
protein shake
meal three
can of tuna
apple
and usually go to the gym between 3 and 4
so protein shake post workout-would that count as the 4th?
and am kinda stuck after that.
My exercising 5 days a week is what's keeping my weight at bay. LOL. If it weren't for working out and lifting weights, i'd probably be a cow now.
My new diet is gonna be;
Meal one(which I just ate, yay!)
2 egg whites
carnation instant breakfast. Has protein and carbs and all that good stuff. And tastes like chocolate milk!
and a granola bar. (I'm kinda iffy on eating that with meal one, but I'm usually still a little hungry after just the carnation and eggs)
meal two
on-the-go oatmeal bar(since i'm usually on the go around this time)
protein shake
meal three
can of tuna
apple
and usually go to the gym between 3 and 4
so protein shake post workout-would that count as the 4th?
and am kinda stuck after that.
What I had yesterday---
Meal one;
granola bar
2 egg whites
instant breakfast mix
meal two--
oatmeal bar
protein shake
meal three--
(this was after the gym)
protein shake
apple
meal four--
tuna
8 baby carrots
meal five--
chicken salad
I lift heavy mon-fri and I usually do 30 mins each day. Sometimes am in a rush and only get 15 or 20. Damn work!
So I should only do cardio 4x a week?
Didn't have the granola bar this morning.
Instead, I had the instant breakfast, 2 egg whites, and a blueberry yogurt. Yes or no on yogurt? I'll add another egg tomorrow to make it 3.
Egg whites are so gross in the morning.
Meal one;
granola bar
2 egg whites
instant breakfast mix
meal two--
oatmeal bar
protein shake
meal three--
(this was after the gym)
protein shake
apple
meal four--
tuna
8 baby carrots
meal five--
chicken salad
I lift heavy mon-fri and I usually do 30 mins each day. Sometimes am in a rush and only get 15 or 20. Damn work!
So I should only do cardio 4x a week?
Didn't have the granola bar this morning.
Instead, I had the instant breakfast, 2 egg whites, and a blueberry yogurt. Yes or no on yogurt? I'll add another egg tomorrow to make it 3.
Egg whites are so gross in the morning.
Well, ladies...
It's been ,what, a week or two..
I feel a lot better now that i've been eating healthier. I still don't think i'm taking in enough calories, but I could be wrong.
My diet is pretty consistent. Some days it'll change up.
And the work out i'm doing is good. I feel lighter and stronger. My triceps and biceps are popping.
meals look like;
one; 3 egg whites, 1/3 cup of oatmeal and a breakfast mix drink with 2 fish oil pills and my multi.
two; protein shake
three; (sometimes this meal is eaten before the gym and sometimes after, depending how busy I am that day) so it varies from a post workout protein shake and a chicken salad.
four; can of tuna and yogurt (this varies, also)
five; either 4 oz beef patty, chicken or fish and 1 cup veggies
sometimes I eat a sixth because I don't get to bed until 11 or 12pm so it'll either be a protein shake or yogurt.
It's been ,what, a week or two..
I feel a lot better now that i've been eating healthier. I still don't think i'm taking in enough calories, but I could be wrong.
My diet is pretty consistent. Some days it'll change up.
And the work out i'm doing is good. I feel lighter and stronger. My triceps and biceps are popping.
meals look like;
one; 3 egg whites, 1/3 cup of oatmeal and a breakfast mix drink with 2 fish oil pills and my multi.
two; protein shake
three; (sometimes this meal is eaten before the gym and sometimes after, depending how busy I am that day) so it varies from a post workout protein shake and a chicken salad.
four; can of tuna and yogurt (this varies, also)
five; either 4 oz beef patty, chicken or fish and 1 cup veggies
sometimes I eat a sixth because I don't get to bed until 11 or 12pm so it'll either be a protein shake or yogurt.
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